41 Railroad – CrossFit Group
Warm-up
– 2:00 Rower
PVC Pipe Warmup
– 10 Pass Through
– 10 Twists
– 10 Good Mornings
– 10 Pole Stretches
– 10 Overhead Squats
Olympic Lifting Warmup (Clean and Jerk)
– 5 Down and Ups
– 5 Shrugs
– 5 High Elbows
– 5 Muscle Cleans
– 5 Front Squats
– 5 Squat Drops
– 5 Squat Lands
– 5 Squat Cleans
– 5 Press
– 5 Push Press
– 5 Push Jerks
Weightlifting
A.: Metcon (Weight)
A. Front Squat
– 3.3.3
– 2:00 Rest
– 2.2.2.2
– 2:00 Rest
– 1.1.1.1.1
Rest 10 seconds between each set. Three reps, rest 10 seconds, three reps, etc.
B: Metcon (Time)
B. For Time
– 30 Clean and Jerks (135#95#)
– 1k Row